The first key to being able to enjoy the benefits of inversion therapy is setting up your inversion table properly. Below are some simple steps that while help you understand how to set up the table. To get started, realize that most inversion tables will have three key settings that you need to pay attention to: weight, height, and ankle settings.
How to set the height and weight of the inversion table:
First, you start with the weight setting. This setting will typically be located where the table part of the machine clips into the frame (note: not all tables have different settings for weight). Because each table manufacturer is different, I’m going to refer you to the owners manual for finding out how to set this position properly (sorry, not a cop-out, but every table is a little different).
Next, you need to set the height setting on the table. This is typically set to how tall you are without shoes on (and there is no need to lie to anyone here). You will do this in the area above where your feet/ankles are secured and below the back pad. The settings will be marked according to height, but there is typically one trick – to start out set the table to one inch taller than your actual height. There are two reasons for this:
Many tables seem to work better when adjusted this way
This is a safer starting position (see reason below)
Common Questions About Setting Up and Inversion Table:
- So how do you know if the inversion table is adjusted properly? Simple – lay down on the table, with your arms folded like an X over your chest (we’ll call this the “starting position”). You should basically be balanced like two people of the same weight on a teeter-totter. You don’t want to inverted past a level position, and you don’t want to be in an upright position either.
- What If I’m overly inverted while in the ‘starting position? This mean that you have set the height setting too low. Again, think of this as a teeter totter – if you are 6’0″, then you should have 1/2 your body to the left of the fulcrum (the center point in the teeter-totter), and 1/2 on the right. If you take the table and slide it to one side, even if you have even weight, that side will ‘sink’ down more. Same thing with an inversion table – by setting the height lower than is should be you are basically putting too much weight on the top half of your body, which will cause you to invert too quickly and make it harder to come back to starting position after your workout.
- What if I’m still in the upright position while in the starting position? This means you have the height setting too high, and you are putting too much weight on the bottom half of the table. Adjust the setting down by one inch and try again, adjusting slowly until you find the right balance
How To Set the Ankle Lock Position / Settings
First of all, you need to decide if you want to wear shoes, socks, or go bear feet. My personal preference is to go with just socks, that is the most comfortable for me. However, for many people inverting with shoes will be the way to go.
After that it’s pretty simple, just follow one main rule: Make it tight enough so you don’t slip out! In all seriousness, it would be fairly difficult to slip out of the ankle locks, but the more secure your ankles are, the more comfortable they will be as well as weight will be distributed more evenly across your ankles/feet.